Willing Wednesday With HHWN

Enjoying A Healthy Lifestyle with

Bryant and Anita Hewitt

Wednesday November 7, 2012

Food To Chew On For

Wednesday – The Cancer of Cynicism

Psalm 1:1(KJV)

 Blessed is the man that walketh not in the counsel of the ungodly, nor standeth in the way of sinners, nor sitteth in the seat of the scornful.

Thought For The Day:

I will keep my eyes on God and intentionally avoid the infection of cynicism and the influence of the skeptic.

The week we are exploring the topic of a “Healthy Heart.” We are a true believer if you are good to your body, your body will be good to you… J

Medication-free strategies to help prevent heart disease

You can prevent heart disease by following a heart-healthy lifestyle.

Heart disease may be a leading cause of death, but that doesn't mean you have to accept it as your fate. Although you lack the power to change some risk factors — such as family history, sex or age — there are some key heart disease prevention steps you can take.

You can avoid heart problems in the future by adopting a healthy lifestyle today. Here are five heart disease prevention tips to get you started.

1. Don't smoke or use tobacco

Smoking or using tobacco is one of the most significant risk factors for developing heart disease. Chemicals in tobacco can damage your heart and blood vessels, leading to narrowing of the arteries (atherosclerosis). Atherosclerosis can ultimately lead to a heart attack. When it comes to heart disease prevention, no amount of smoking is safe. Smokeless tobacco and low-tar and low-nicotine cigarettes also are risky, as is exposure to secondhand smoke.

In addition, the nicotine in cigarette smoke makes your heart work harder by narrowing your blood vessels and increasing your heart rate and blood pressure. Carbon monoxide in cigarette smoke replaces some of the oxygen in your blood. This increases your blood pressure by forcing your heart to work harder to supply enough oxygen. Even so-called "social smoking" — smoking only while at a bar or restaurant with friends — is dangerous and increases the risk of heart disease.

Women who smoke and take birth control pills are at greater risk of having a heart attack or stroke than are those who don't do either. This risk increases with age, especially in women older than 35.

The good news, though, is that when you quit smoking, your risk of heart disease drops dramatically within just one year. And no matter how long or how much you smoked, you'll start reaping rewards as soon as you quit.

2. Exercise for 30 minutes on most days of the week

Getting some regular, daily exercise can reduce your risk of fatal heart disease. And when you combine physical activity with other lifestyle measures, such as maintaining a healthy weight, the payoff is even greater.

Physical activity helps you control your weight and can reduce your chances of developing other conditions that may put a strain on your heart, such as high blood pressure, high cholesterol and diabetes. It also reduces stress, which may be a factor in heart disease.

Try getting at least 30 to 60 minutes of moderately intense physical activity most days of the week. However, even shorter amounts of exercise offer heart benefits, so if you can't meet those guidelines, don't give up. You can even break up your workout time into 10-minute sessions.

And remember that activities such as gardening, housekeeping, taking the stairs and walking the dog all count toward your total. You don't have to exercise strenuously to achieve benefits, but you can see bigger benefits by increasing the intensity, duration and frequency of your workouts.

As we workout you can choose your own Yoga plan that is good for you…

Tip #1: Keep a smile on your face

It makes a big difference! You will be able to enjoy your stretches much more. That smile can keep the energy going.

Tip #2: Do your Surya Namaskars with awareness

This is a very essential element in the entire practice. Surya Namaskar could be very energizing (believe it or not!) if done with gratitude, grace, at a slow pace and with awareness on the breath. For example, in the Ashtanga Namaskara (6th pose), the solar plexus corresponding to the navel chakra, the reservoir of energy, gets activated, releasing a lot of energy in the body, making us feel very energetic. If done with proper awareness, one can feel the flow of energy starting from the Navel chakra to the entire body. For me, sometimes lying down in Shavasana (Corpse Pose) after Surya Namaskar becomes next to impossible due to so much of energy in the body!

Tip #3: Breathing should be natural

While doing Sun Salutation, breathe normally (not in Ujjayi). Also, breathing should not be forceful. Breathe slowly, gently and effortlessly, with awareness on each breath that you inhale and exhale. Try and keep the breath in harmony with every body movement.

Tip #4: Surya Namaskar is best done with mantra chanting

Through their power of vibration, the Sun Salutation mantras have a subtle yet powerful and penetrating effect on the mind and body. Each of the 12 Surya Namaskar poses have 12 corresponding mantras recited in honor of the Sun. Further, as you do each posture, take your attention to the particular chakra (12 chakras for every posture). For example, in the first pose (Namaskarasana), we take our attention to the Anahata Chakra located at the heart level. Doing your Sun Salutations with mantra chants and awareness on chakras, adding a feeling of gratitude, adds a profound spiritual and meditative aspect to your practice.

A Healthy Meal For

Wednesday

Start with one egg scrambled with two egg whites, a whole-wheat English muffin and a glass of orange juice. Although eggs contain cholesterol, most people can enjoy them in moderation on a heart-healthy plan. For lunch, make a tuna salad with 2 oz. of water-packed tuna, celery and light mayonnaise. Eat with cut-up vegetables, a whole-wheat roll and a cup of low-sodium vegetable soup. For dinner, make black bean tacos -- choose no-sodium-added canned beans -- on corn tortillas with chopped tomatoes, shredded lettuce and sliced avocado. Have a handful of unsalted almonds as a snack.